Training & Diet Update

Daily weigh in - 164.7lb

Two solid weeks of dieting back under my belt and the weight is coming down again nicely. I'm 5lb lighter than I was a fortnight ago and most of the bloat has dissipated. I'm a few lbs heavier than I was back in February but I'm not overly concerned at this point as I know it will all be gone in the next few weeks.

My coach changed up my macros a couple of weeks ago and I'll admit, I'm struggling slightly with the change in carbs. Prior to this I was carb cycling and got used to having 180g on training days, 100g on rest days and then a once a week reefed of 250g on Sunday.  I'm a creature of habit and tend to stick to the same carb sources, so got used to what carbs I would eat on training and rest days and how I would split that up between my meals.

However, since the change I'm now on 140g per day and even though it's only a 40g drop (or gain) I'm still getting used to splitting that between my meals. I can't eat what I normally would during my first meal because it would mean having little to no carbs then for my evening meal and I want to eat all the carbs dammit!  I know, first world problems and all that ;)

Today marks my 500th day of consistent logging on MyFitnessPal:

Even on days where I've not really been dieting, I still track my protein intake and try and make sure I hit my target, even if everything else has gone to shit! Getting a consistent level of protein definitely helps, whether you're overeating and looking to gain or eating in a deficit trying to lose fat.

Onto training :-)

As I mentioned in my last blog post, I'm suffering with a slight injury of the glute/lower back region which is causing some problems with my training. Whilst I'm missing heavy deadlifts and squats, I've actually enjoyed the change of pace in my training. I'd switched to a full body routine 3 times a week but whilst I'm not going all out with my powerlifting, I quickly found the routine just wasn't giving me a good enough workout.

So, until I am fit enough to return to my previous 531 template, I'm switching over to an upper/lower split, with the upper body having an A & B portion to include everything that I want it to.

Last night was the first time at doing my Upper Body A workout and I'm deliciously sore this morning as a result - gotta love a bit of volume!

As my injury is still niggling away (I really MUST book in and see someone about it!) I included some super light deadlifts for lots of reps...

Deadlifts
Bar x10
Bar x10
Bar x10
40kg x8
40kg x8
40kg x8
40kg x8

Dumbbell Bench
35lb x10
30lb x10
30lb x10

Lat Pulldown
45kg x10
45kg x10

Seated Chest Press
40kg x8
40kg x8

Seated DB OHP
15lb x12
15lb x12
15lb x12

Face Pulls
25kg x15
25kg x15

Glute Bridges
25kg x15
25kg x15
25kg x15


Deadlifts didn't feel too bad at all and the more I did, the better and looser my back/glutes felt. I made sure I warmed up sufficiently, mobilised lots and rolled and stretched out my glutes beforehand and also throughout after each set, which seemed to help a little. My lower back is feeling a little tender this morning though so I know I absolutely have to get this sorted if I want to get back to any kind of heavy lifting.

Wednesday will be lower body training and I'm stupidly excited for it. I've always loved training legs with a lot of volume and it's the one thing I missed most when I changed up to a full body routine.

Would anyone be interested in a daily food diary/macro breakdown? If so, drop me a comment and let me know.